Don't Skip Breakfast

Kindy Peaslee, Registered Dietitian

The fall means back-to-school for most teenagers across the USA. You have heard your mom tell you that by eating a balanced breakfast, you will learn better, feel better, and look better. And it's true! If you miss breakfast, you miss brain food — as well as calcium, iron, zinc, and fiber. And eating breakfast can really help with weight management. Breakfast skippers tend to eat more later in the day (making up for missed calories) — and weigh more than breakfast eaters. It doesn't matter if you eat breakfast at home or school, the point is that breakfast helps to improve your overall nutrient intake for the day.

It's quick and easy to build a balanced breakfast wherever you eat. Try one of these delicious breakfast combos and get ready to rise and shine — all day long!

  • Breakfast at home: If you are rushed, choose whole grain cereal with fruit and milk; English muffin pizza with cheese and sauce; or a creamy yogurt smoothie and a fruit muffin.
  • Breakfast-to-go: Need to eat in the car or on a school bus? Choose a portable yogurt with an apple or muffin; a PB & J on whole wheat with a "chug" of milk; a slice of leftover pizza and a banana; a tortilla wrap with a slice of deli meat and cheese.
  • Easy-to-pack brunch ideas (and their nutritional benefits):

-Baby carrots (vitamins A and C, fiber, fat-free)
-Beef jerky (protein, zinc, B-vitamins)
-Nuts (protein, fiber, iron, phytochemicals)
-Single-serve fruits (fiber, vitamin Cs and A)
-String cheese (protein, calcium, vitamin D, phosphorus, riboflavin)
-Sunflower seeds (protein, fiber, iron, potassium)
-Tomatoes, small cherry or grape varieties (vitamins A and C, fat-free)

Tomato Salsa Fresca

After fueling your body at breakfast, try this after-school snack with the many local fall harvest tomatoes that are in season.

Yield: 11/2 to 2 cups
10 minutes to prepare

Ingredients:

  • 3 medium-sized ripe tomatoes
  • 2 scallions, finely minced
  • A handful of parsley, finely minced
  • A handful of cilantro, finely minced
  • 1 TBSP cider vinegar
  • 1 TBSP olive oil
  • 1 TBSP fresh lime juice

Directions:

Dice the tomatoes and combine everything in a small bowl. Cover tightly and chill. Serve with nacho chips.